Main – CROSSFIT
(No Measure)
Muscle up progressions,
Low hang rings
+
Ring dips / Box Dips with feet
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00 of:
200 Double unders (400 singles)
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB/sit ups
20 Strict HSPU/ pike push up
10 Muscle ups/ 20 ring rows + 20 Box dips
Performance
Rest day
